Weekend, February 1 & 2, 2014

Hey Folks!

Here’s the weekend programming!  Dig in!

Saturday:

Health

Rest

Performance

Recovery Day

Longevity

Bench 5×2 90%

Strict Pullups 3×10

20min. AMRAP
3 Muscle Ups (Scale: Pull Ups & Dips)
10 Cal Row
15 Burpees

Sunday:

Health

Rest even harder.

Performance

1. Metcon
AMRAP 7 of:
up ladder by 3’s of:
Front Squat, 115/80
Box Jump, 24/20
complete 3 squats and 3 box jumps, then 6 of each, 9 of each, and continue as far as possible inside of 7 minutes.
2. Snatch Technique
A.  Work up to a heavy single Snatch Grip Push Press + OHS from back rack
B.  Work up to a heavy single Snatch Balance
C.  Work up to a heavy High Hang Squat Snatch

Longevity

Turkish Get ups  10 sets of 2 per side at an appropriate weight.

Oneill test (4 minutes on the rower for max distance)

OR

1 minute on/1 minute off for 4 rounds on the rower.  Max Distance.

See you in the gym!

The CrossFit Sudbury Team